Arm begginner home workout
ARM BEGINNER HOME WORKOUT
ARM RAISES(30 SEC)
Stand on the floor with your arms extended straight forward at shoulder height.
Raise your arms above your head.
Return to the start position and repeat.
SIDE ARM RAISE(30 SEC)
Stand with your feet shoulder width apart.
Raise your arms to the side at shoulder height,then put them down.
Repeat the exercise.Keep your arms straught during the exercise.
TRICEPS DIPS(15)
For the start position,sit on the chair.Then move your hip off the chair with your hands
holding the edge of the chair.
Slowly bend and stretch your arms to make your body go up and down.
This is a great exercise for the triceps
ARM CIRCLE CLOCKWISE(30 SEC)
Stand on the floor with your arms extended straight out to the sides at shoulder height.
Move your arms clockwise in circles fast
Try do do it as fast as you can,Its great exercise for the deltoid muscle
ARM CIRCLE COUNTER CLOCKWISE(30SEC)
Stand on the floor with your arms extended straight out to the sides at shoulder height.
Move your arms counterclockwise in circles fast.
Try to do it as fast as you can Its a great exercise for the deltoid muscle.
DIAMOND PUSH-UPS(X8)
Start on all fours with your knees under your butt and your hands under your shoulder.
Make a diamond shape with your forefingers and thumbs together directly under your face,then push your body up and down.
Remember to keep your body straight.
JUMPING JACKS(30SEC)
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead.
Return to the start position then do the next rep. This exercise provides a full-body workout and works all your large muscle groups.
CHEST PRESS PULSE(15)
Hold your forearms together at shoulder height and bend your elbows with your hands together to make an 'L' shape.
Then lift your forearms up and down.
LEG BARBELL CURL LEFT(10)
Stand against a wall.Lift your right leg up, lean forward and grab underneath your right ankle with your left hand.
Bring the ankle up towards the shoulder as much as you can,then lower it and repeat the exercise.
LEG BARBELL CURL RIGHT(10)
Stand against a wall. Lift your left leg up,lean forward and grab underneath your left ankle with your right hand.
Bring the ankle up towards the shoulder as much as you can,then lower it and repeat the exercise.
DIAGONAL PLANK(10-5EACH SIDE)
Start in the straight arm plank position. Lift your right arm and left lef until they are parallel with the ground.
Return to the start position and repeat with the other side.
PUNCHES(30 sec=15XEach side)
Stank with yor legs shoulder width apart and your knees bent slightly.
Bend your elbows and clench your fists in front of your face.
Extend one arm forward with the palm facing the floor.
Take the arm back and repeat with the other arm.
PUSH-UPS(15)
Lay prone on the ground with arms supporting your body.
Keep your body straight while raising and lowering your body with your arms.This exercise works the chest,shoulders,triceps ,back and legs.
INCHWORMS
Start with your feet shoulder width apart.
Bend your body and walk your hands in front of you as far as you can,then walk your hands back.Repeat the exercise.
WALL PUSH-UPS(X-12)
Stand in front of a wall one big step away from it.Then put your hands our straight towards the wall and lean against it.
Slowly bend your elbows and press your upper body towards the wall.Push back and repeat the exercise.
Remember to keep your body straight.
TRICEPS STRETCH LEFT(30 SEC)
Put your left hand on your back,use your right hand to grab your left elbow and gently pull it.
Hold this position for a few seconds
TRICEPS STRETCH RIGHT(30 SEC)
Put your right hand on your back, use your left hand to grab your right elbow and gently pull it.
Hold this position for a few seconds.
STANDING BICEPS STRETCH LEFT
Stand with your left arm close to a wait.Extend your left arm and put your left hand on the wall,then gently turn your body to the right.
STANDING BICEPS STRETCH RIGHT
Stand with your right arm close to wall.Extend your right arm and put your right hand on the wall,then gently turn your body to the left.
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ARM RAISES(30 SEC)
Stand on the floor with your arms extended straight forward at shoulder height.
Raise your arms above your head.
Return to the start position and repeat.
SIDE ARM RAISE(30 SEC)
Stand with your feet shoulder width apart.
Raise your arms to the side at shoulder height,then put them down.
Repeat the exercise.Keep your arms straught during the exercise.
TRICEPS DIPS(15)
For the start position,sit on the chair.Then move your hip off the chair with your hands
holding the edge of the chair.
Slowly bend and stretch your arms to make your body go up and down.
This is a great exercise for the triceps
ARM CIRCLE CLOCKWISE(30 SEC)
Stand on the floor with your arms extended straight out to the sides at shoulder height.
Move your arms clockwise in circles fast
Try do do it as fast as you can,Its great exercise for the deltoid muscle
ARM CIRCLE COUNTER CLOCKWISE(30SEC)
Stand on the floor with your arms extended straight out to the sides at shoulder height.
Move your arms counterclockwise in circles fast.
Try to do it as fast as you can Its a great exercise for the deltoid muscle.
DIAMOND PUSH-UPS(X8)
Start on all fours with your knees under your butt and your hands under your shoulder.
Make a diamond shape with your forefingers and thumbs together directly under your face,then push your body up and down.
Remember to keep your body straight.
JUMPING JACKS(30SEC)
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead.
Return to the start position then do the next rep. This exercise provides a full-body workout and works all your large muscle groups.
CHEST PRESS PULSE(15)
Hold your forearms together at shoulder height and bend your elbows with your hands together to make an 'L' shape.
Then lift your forearms up and down.
LEG BARBELL CURL LEFT(10)
Stand against a wall.Lift your right leg up, lean forward and grab underneath your right ankle with your left hand.
Bring the ankle up towards the shoulder as much as you can,then lower it and repeat the exercise.
LEG BARBELL CURL RIGHT(10)
Stand against a wall. Lift your left leg up,lean forward and grab underneath your left ankle with your right hand.
Bring the ankle up towards the shoulder as much as you can,then lower it and repeat the exercise.
DIAGONAL PLANK(10-5EACH SIDE)
Start in the straight arm plank position. Lift your right arm and left lef until they are parallel with the ground.
Return to the start position and repeat with the other side.
PUNCHES(30 sec=15XEach side)
Stank with yor legs shoulder width apart and your knees bent slightly.
Bend your elbows and clench your fists in front of your face.
Extend one arm forward with the palm facing the floor.
Take the arm back and repeat with the other arm.
PUSH-UPS(15)
Lay prone on the ground with arms supporting your body.
Keep your body straight while raising and lowering your body with your arms.This exercise works the chest,shoulders,triceps ,back and legs.
INCHWORMS
Start with your feet shoulder width apart.
Bend your body and walk your hands in front of you as far as you can,then walk your hands back.Repeat the exercise.
WALL PUSH-UPS(X-12)
Stand in front of a wall one big step away from it.Then put your hands our straight towards the wall and lean against it.
Slowly bend your elbows and press your upper body towards the wall.Push back and repeat the exercise.
Remember to keep your body straight.
TRICEPS STRETCH LEFT(30 SEC)
Put your left hand on your back,use your right hand to grab your left elbow and gently pull it.
Hold this position for a few seconds
TRICEPS STRETCH RIGHT(30 SEC)
Put your right hand on your back, use your left hand to grab your right elbow and gently pull it.
Hold this position for a few seconds.
STANDING BICEPS STRETCH LEFT
Stand with your left arm close to a wait.Extend your left arm and put your left hand on the wall,then gently turn your body to the right.
STANDING BICEPS STRETCH RIGHT
Stand with your right arm close to wall.Extend your right arm and put your right hand on the wall,then gently turn your body to the left.
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